Two early risers decided to hit Rockwood Park for some early morning miles. YHC did some rucking while Big Rig did some running. While YHC was solo, Big Rig had his four legged companion with him to join in on his run. I’m sure even with 4 legs, he had a hard time keeping up with Big Rig.
House Party
15 men posted this cold Dec morning for a little bit of cardio, abs, and arms…but we skipped the frozen tundra of Grid Iron for the comfortable turf field.
Started off with one partner doing Lunges across the 120 yard field, while the other partner jogs to the end and back and meets original partner doing lunges. Switch partner and complete until you reach the end. On the way back it was partner Marching Ukrainian Soldiers across the field. Then partner Bear Crawls to end of the field, followed by partner Crawl Bear and Bernie Sanders. Break.
Then 10 Merkins every 10 yards…pause at mid field for 100 abs (4 sets of 25 Crunchy Frogs, WW II, Heals to Heaven, LBCs)…finish the next 50 yards with 10 Merkins every 10 yards. Turn around and complete a Burpee Ladder (1-5, 5-1) and 50 yards of 5 sets of 10 Staggered Arm Merkins…with a pause at midfield for another 100 abs (2 sets of 25 Side Crunches, and 50 American Hammers). Break
To the picnic benches for 3 sets of 20 Step Ups, 20 Dips and 20 Durkins. Then to playground for some Pinto Specials (20 APD, 20 Pickle Pounders), 100 more abs (50 American Hammers, 25 WW I, and 25 Flutters). Break. Circle up, and go to coffee.
YHC arrived early to an empty lot…thinking solo broke out the Tabata app and in roll two more for the morning beatdown and here is what went down:
Start with a warm up of 20 SSH, 10 Helicopters,10 DQ and 15 Arm Circles 10 small 5 big reverso.
Open up the Tabata app and we perform 8ea 4 minute sets of 20 second exercise 10 seconds rest (8 reps or this for each set) and the exercises were
1 – KB merkin – push up with KB on one hand other hand on ground – slide KB to other hand in plan position then push up repeat until 20 seconds is up.
2 – KB Squats, 3 – KB fluter kicks while benching KB. 4 – KB curls, 5 – KB alternating lunges, 6 – KB LBC’s, 7 – KB tricep extensions 8 – KB calf Raises.
Run Lap for a cool down.
Numberama, Namerama – Yardsale took us out in prayer.
Nine F3 guys did what nine F3 guys do. They ran, they talked smack, they laughed, they farted, they prayed, they drank… coffee. Here is the run, smack, laugh, fart part:
The Route
Numberama, Nameorama, COT
MOLESKIN
Quiet-ish chilly morning to run the mean streets of western Henrico. Very difficult to find uncharted territory these days. Lulu tried to give YHC a flat tire twice on Church. One PAX popped a tire or maybe blew a gasket on Pump. No injuries were reported, however. Gomer was rocking a rad 80s windbreaker, excuse me “running jacket.” Things YHC learned today, 1) Germans love small coffee, 2) Whitesnake’s father-in-law is quite the hobbyist.
ANNOUNCEMENTS
Prayers for UpChuck’s friend
8 HIMs joined YHC for a bit of Kettlebell action today. Last Call brought the KB’s back to TT a few weeks ago and this was recognized as a good idea. We must take advantage of his good ideas when they are available.
Warmarama – Jog the parking lot, SSH, Arm Circles (forward and back), Helicopters, Merkins
Thang: Lots of kettle bell exercises. We alternated between completing 3 sets of said exercise and then running around the parking between each and completing two exercises, in place, 3 sets of each. The number of reps varied with the exercise. Most of the major muscles were hit and completed just over a mile of running much to Last Call’s delight.
YHC had a goal to keep us moving for the entire 45 since it was a bit on the chilly side. The jams on the JBT were a nice add and the goal was accomplished.
Announcements: 12 days of Christmas at No Toll 12/19. Stay for coffee and donuts after.
Prayer Requests: Offshore’s brakes.
YHC took us out.
A great day men. Thanks for letting me lead.
The story of the back blast title…Around 6am, we were making a lap around the parking and an employee of Bettie Weaver pulled in. Of course, Tobit thought it was a good idea to cross the face of the car, but this forced a pause in driving and it gave us the opportunity to inhale a fragrant aroma emanating from the car. YHC is not laying down any accusations, but the supply of Kit Kat’s at BWE is worth investigating.
A great hard working group of 10 came out temps were nice and cold yet once we were rolling, it didn’t matter one bit. After a quick warm-up(SSHs, Don Quixote’s, Helicopters, Imperial Walkers, Cherry Pickers, Copperhead squats), time to get down to the main part:
First part: consisting of KB/Cindy swings, merkins, squats and LBCs(50-40-30-20-10)
Second part: Jerkins/Lawnmower pulls or Rows with bands and burpees(start at 10 each, work the day down to 1)
Final part: run halfway up hill to weights(perform an exercise, then sprint to the top) rounds were 10 swings, 20 curls, 30 skull crushers
Back to the flag for numbers,call-outs and prayer lead by YHC to finish out
See Slack for all upcoming events: the next big one(12 Days of Xmas with Rosie 12/19). 45 intense minutes and singing to such “sweet” sounds. I have the Q again tomorrow at Rock and Roll, you want to get challenged, intense 1 hour pushing hard come on out. Time to go back to sleep for a while so I will see you then
2 runners ran 4.1, 1 rucker rucked (not sure how long)
4 guys showed up to take on the day the right way!
COP — a plethora of exercises I don’t remember but they were great!
Parking lot thang
Monkey Jumpers — 10 monkey humpers, jump to the next line repeat all the way to the next island
SSH Hops — 10 SSH then hop to the next line repeat all the way to next island (8)
plank jack bears — 10 plank jacks then bear crawl to next line repeat all the way to the next island (8)
alabama prom date gets a bad case of the crabs — 10 APD’s, 10 crabcakes, crab walk to the next line repeat all the way to next island (8)
Triple Check — run the basket ball court, 1 burpee at each corner
Freddies
squats
CMIYC — one person bernie sanders, other does 5 merkins to catch up, switch roles
7’s — 6 jump squats, 1 burpee
stretching , Opus took us out.
Great morning — prayer requests were mentioned this morning — not sure if I have permission to share details, but pray for Rachel (next door neighbor to Booboo and Ashley (surf n turf’s daughter) Thanks!
It’s only been 5 years since I started this F3 adventure and I’ve always felt like DogPile was the preeminent AO in all the land. I never felt worthy enough to hold the torch for such an esteemed workout, but I feel ready and prepared now. So come one come all for an hour of fun in the region’s best AO. Your tour guide has been preparing for 5 years for this…
Also, anyone who brings an FNG I will buy them and their FNG breakfast at Libbie Market afterwards. I checked with the Jefferson but their brunch is sold out for the 16th… and they informed me that the dress code is not sweaty black T-shirt’s and muddy retired running shoes.
5 warriors decided to embark on some muscle building/retention over at the friendly confines off Pump Road. 4 of us were ready for COP, one acted as if “COP is for wusses.” Maybe my COP is for wusses. Note for next time.
COP: DQs, helicopters, merkins, LBCs, ACs.
Theme was to mosey around the whole AO and if something caught my fancy we would do sets of an exercise by such landmark. Exercises included burpees, Lawnmower pulls, bear crawls/crawl bears, sit and presses, 2 count flutter kicks, dips, donkey kicks, halos, bicep curls, bench presses, derkins and a couple that I forgot. We made it to the football stadium and back. Not too shabby.
Some mumble chatter ensued especially when some ripe flattulence was dispersed during derkins. at that point, a little jogging did us good. Ended with some stretching since it was pretty darn cold out.
Be on the lookout for information about “Griddleiron” which is the full service breakfast fellowship following one of the Saturday Gridiron workouts. Prayers for a neighbor of mine who just started bone marrow treatments for cancer today (I just found this out yesterday asking him why he shaved his head, now I know). Have a great and hopefully limited stress holiday season.
Thanks for letting me lead.
Fireman Ed